The principles of nutrition in sports you should know

Each nutrient has a specific role, not only to provide energy and strength but also to provide flexibility to achieve better performance in sports. Below are the principles of nutrition in sports.

Energy

Enough energy means enough calories for all activities of the body and helps maintain body weight at an ideal level.

People who play sports, especially sports (badminton, swimming, ball games, aerobic, gymnastics, etc.) will naturally need more energy than mental subjects (chess, chess General, etc.).

Enough nutrients and a balance between substances

Because there is no one food that contains all the necessary nutrients for the body, we need to eat a variety.

You need to eat more than 10 type of food in each main meal, 15-20 foods per day with 6 food groups and a balanced ratio.

Protein

Protein should account for 15-20% of the diet energy, including animal and plant proteins such as lean meat (beef, pork, chicken, etc.), fish, eggs, seafood, tofu, beans, seaweed, etc. This is an important group for sports success, helping to synthesize new tissue (muscles, etc.), repair and repair old damaged tissue.

Sugar

Sugar makes up 60-70% of the diet energy, from rice, noodles, pasta, bread, corn, potatoes, etc. This is the main source of energy for athletes.

There should be a plan to provide regular sugar powder to enhance endurance and endurance. The lack of this substance will make the player sleepy, less focused, tired early, reduce achievement and recover slowly.

Fat

Fat accounts for about 20% of the diet energy. You should choose vegetable oil, nuts instead of fat, butter. This group supplies fuel mainly for lower, medium and longer-term intensity maneuvers.

Vegetables and fruits

Each day, you need about 400g of assorted vegetables and 200-300g ripe fruits. This group provides the body with vitamins, minerals and fiber that help the body metabolize substances, increase resistance and be healthy.

Milk and dairy products

Milk, yogurt or cheese will help supplement calcium for strong bones and reduce injuries.

You need to actively drink enough water before, during and after the competition to compensate for the amount of water and electrolytes lost through sweat if any, help cool the body during high intensity exercise.

If exercising for more than 60 minutes, you should use sports drinks to maintain electrolyte balance, provide a little more energy to the body.

Enjoying the rustic and fascinating culture of Dutch cuisine

Cheese is the first dish we would recommend to Parents and Students. This is a famous and quite popular dish in the Netherlands, which is not only loved by locals but also tourists.

As a traditional dish, dating from 400 BC, Dutch cheese is made according to a secret recipe, so it tastes better than other countries. Milk is incubated until it is frozen and then completely separated. This is a difficult stage, requiring a lot of techniques.

Đến Amsterdam (Hà Lan) đừng bỏ qua những món ăn này nếu không muốn "tiếc hùi hụi" - Ảnh 1.

The finished product is mixed with a yeast and then dried for 2 days. When the mixture has fermented to create a different and rich flavor for cheese, it is soaked in brine and dried before creating a protective outer layer of powder. Undergoing thorough process, Dutch cheese can be stored and used for more than 1 year while preserving the delicious taste.

Anyone who visits the beautiful city of Amsterdam will be fascinated, dead tired of herring. Fresh herring is cleaned, seasoned with salt and served with sliced ​​onions with pickled cucumber.

This dish has a proper way to enjoy it, which is to invert the fish and put it into the whole mouth. As such, all the new ingredients blend together and give an enjoyable dining experience, the taste of fresh fish, the salty taste of salt, the sweetness of onions and sour from Pickles, extremely stimulating taste. You can easily find salted herring in the stalls along the streets of Amsterdam.

Đến Amsterdam (Hà Lan) đừng bỏ qua những món ăn này nếu không muốn "tiếc hùi hụi" - Ảnh 6.

Poffertjes are cakes made from ingredients: yeast, buckwheat flour, sugar and pureed butter. After mixing all the ingredients together into a thick paste just enough to shape into small cakes, we will shape into small balls and fry them to make the product look very appealing.

Stroopwaffle is an extremely sweet dish in the Netherlands. If you are a fan of sweet, don’t miss this dish. The simple dish is that two thin waffles put together in the middle will have a sweet syrup layer. This cake must be eaten when it is still hot to feel the crispy taste of the waffle layer outside, blended with the aroma, sweet taste typical of syrup, ensuring you will never be able to forget the taste of it.

Learning about British cuisine

The UK is home to many culinary cultures, among the most diverse and diverse in the world. In addition to classic British dishes such as grilled dishes for the evening, fish and chips or typical UK breakfast.

If you want to try traditional British cuisine, the best place is pubs. Don’t think that expensive, luxurious places will be the best places to cook. Food in pubs is often cheap and delicious, not to mention this is a place where you can really immerse yourself in English culture with many different social classes.

Hình ảnh có liên quan

During the time studying abroad, you will have to get used to the food stores for convenient and fast reasons. However, ready-to-eat foods are often very expensive. You can find these stores in the campus or downtown.

If you need information on where to eat, especially in the area where you live, it’s best to ask indigenous people. In addition to the address, they may also give you tips on price, quality, atmosphere of the inn.

During the first few weeks of study, you can go on a tour of the area and the price of each store. In addition, you can also go to sites like Just-Eat or Hungry House to pay money in advance. Just going to those sites and update the address and favorite food, you will be provided with a list of shops that match the requirements.

Kết quả hình ảnh cho ẩm thực anh

But if you are less interested in exploring culture but need a place with lavish space, there are still different restaurant chains to choose from. Spanish cuisine has a chain of La Tasca restaurants, French cuisine has Cafe Rouge and Wagamama specializes in Japanese cuisine.

For Italian cuisine, the Jamie’s Italian chain will be a place not to be missed. Born with the idea of ​​culinary expert Jamie Oliver, this chain of stores is present in most major cities in the UK. In London, Jamie Oliver has just launched the ‘Union Jacks’ restaurant chain specializing in traditional British cuisine.

In addition, you can also find popular fast food stores like Starbucks or McDonald’s.

Drinking pineapple juice has an effect on health

Pineapple is a tropical fruit, favored by many people around the world. On hot summer days, pineapple juice becomes an excellent beverage. It has long been considered that pineapple is a curative fruit because it is rich in vitamins, minerals and antioxidants. Many people often ask what is the effect of drinking pineapple juice?

Pineapple juice contains lots of vitamin C and nutrients. Therefore, drinking pineapple juice can boost the immune system and shorten the recovery time. Research in the Philippines shows that children who use pineapple juice in their diets are less likely to be infected with viruses and bacteria than those who do not drink pineapple juice.

Kết quả hình ảnh cho nước ép dứa

In pineapple juice contains a lot of manganese, this is a nutrient that maintains healthy joints. A cup of pineapple juice contains about 73 percent Manganese for the body’s daily needs. Pineapple juice helps bones grow in children and helps strengthen bones in the elderly.

Pineapples containing beta-carotene and vitamin A are good for vision. Drinking pineapple juice prevents macular degeneration and reduces the risk of vision loss in old age. Furthermore, vitamin C found in pineapples can help keep eyes healthy and prevent cataracts. Good for the eyes is considered the perfect answer to the question of what pineapple juice works?

Hình ảnh có liên quan

Pineapple juice helps improve blood circulation circulation, good for cardiovascular health. Moreover, bromelain in pineapple reduces the risk of heart attack, stroke and other cardiovascular diseases. Vitamin C in pineapples prevents atherosclerosis, acting as an anticoagulant.

Lack of collagen is one of the reasons for rapid aging, sagging, and not having good elasticity. Drinking pineapple juice every day will help your body get more collagen, from which the skin becomes more and more young. In addition, pineapple juice also works to heal skin wounds quickly or treat acne effectively.

Notes on eating culture when traveling to the US

There are many small details in the daily eating habits that make it difficult to integrate and make mistakes when eating meals in American countries, especially the United States. Therefore, this article will emphasize some notes about eating culture for those who first travel to the United States.

In the US, the eating style is very attentive, this is also something that many Asians in general when American tourism easily make mistakes. Americans sitting at the table will sit up straight, politely put their hands on the table. They used a spoon to bring food into their mouths, not putting the dishes in their mouths.

van-hoa-an-uong-khi-du-lich-my

No sound when eating. They do not let the dishes touch or chew, even when using Asian dishes. Americans who are taught from babies when they have to eat and drink have to close their mouths to prevent others from seeing food in their mouths, open-mouthed eating is considered rude and this is also what many tourists come to America for the first time. error.

In particular, reduce the phone volume when you eat at restaurants, restaurants. It’s quite impolite if you’re having a meal and the phone rings loudly. Besides, if you need to listen to the phone, apologize and ask the person to sit at the table and take the phone off the table, avoid casually listening to the phone at the table because the person sitting at the table will feel disrespectful important.

Kết quả hình ảnh cho ăn uống ở mỹ

When going to a party at home, you need to prepare a dish to bring along to contribute. If the landlord opens a party without the need to bring anything, you should bring a bottle of wine, a bouquet of flowers or a small gift to show courtesy and appreciation.

For parties with waiters and sitting with many people, note that Americans do not share dishes or spoons with anyone. Each guest has a separate bowl of dipping sauce, each with its own set of food, each person will take their own part when eating, remember to wait for the turn.

Coffee, caffeine, mood and emotions

In Europe, mental and mental health disorders pose a significant public health challenge. Every year, for every 15 people with severe depression in Europe, 1 out of 15 people will be affected.

Research shows that diet and exercise can affect neurological and physiological development and protect the brain from neurological or traumatic diseases. Notably, coffee, cocoa and tea are being investigated positively because they contain polyphenolic compounds that may have a beneficial effect on mental health, including behavior, mood, depression and reception awake.

Kết quả hình ảnh cho coffee,

A review of A. Nehlig showed that repeated use of 75 mg of caffeine (equivalent to a cup of coffee) every 4 hours can lead to continuous improvement in mood throughout the day. However high intake May be related to increased stress stimulation including anxiety, stress and restlessness.

A dose-related improvement in subjective measures of calm and attention has been found after caffeine consumption, suggesting that improving mood may depend on stimulus basis. Subjects more likely to experience fatigue may be more likely to experience subjective mood changes than non-obese or moderate subjects.

Consumption of nutrients and bioactive compounds together is a concern for researchers, as it helps to better understand the effects of food and drinks in the body. The combination of caffeine and carbohydrates has been given special attention.

Managed in popular drinks with appropriate controls, one study looked at the effects of coffee and glucose on mood and performance both together and concluded that both glucose and caffeine were not has a significant effect on cognitive performance. This is surprising in the case of caffeine, as many studies show it improves cognitive performance.

Hình ảnh có liên quan

The authors concede that significant confounding factors can affect results, and caffeine increases conserved mental energy under experimental conditions, although work continues to consider whether changes This mood swings will lead to increased motivation in a difficult task to be encouraged.

Subsequent research incorporating moderate amounts of caffeine and low carbohydrate levels have a positive effect on mood and cognitive abilities. In this study, the main factor leading to improved mood and spirit is the presence of caffeine.